Is your daily life limited by chronic pain and inflammation? While this isn’t an uncommon occurrence, it is avoidable in many cases. Maintaining a nutritious diet can become an important part of any physical therapy regimen, especially if you are experiencing chronic pain. Everything you consume works to fuel your body, so eating the right foods can aid in a quicker recovery from painful conditions. By exercising regularly, managing your stress, and eating nutritious meals, you can help significantly reduce the pain and inflammation you are feeling. To learn more about how our physical therapists can help you manage your nutrition, contact Rebound PT today to schedule a consultation.
N E W S L E T T E R
RELIEVE YOUR PAIN & INFLAMMATION WITH A SIMPLE NUTRITIOUS DIET
INSIDE: • Relieve Your Pain & Inflammation With A Simple Nutritious Diet • How Can Nutrition Help Reduce My Pain & Inflammation? • Healthy Recipe • We're Open & Operating Normally! • Patient Success Spotlight
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N E W S L E T T E R
RELIEVE YOUR PAIN & INFLAMMATION WITH A SIMPLE NUTRITIOUS DIET
Is your daily life limited by chronic pain and inflammation? While this isn’t an uncommon occurrence, it is avoidable in many cases. Maintaining a nutritious diet can become an important part of any physical therapy regimen, especially if you are experiencing chronic pain. Everything you consume works to fuel your body, so eating the right foods can aid in a quicker recovery from painful conditions. By exercising regularly, managing your stress, and eating nutritious meals, you can help significantly reduce the pain and inflammation you are feeling. To learn more about how our physical therapists can help you manage your nutrition, contact
of toxins in your body, the immune response is triggered to deal with it. Without inflammation, injuries wouldn’t be able to heal; however, if this process goes on for too long, chronic inflammation can occur. This can lead to serious health conditions, such as arthritis, diabetes, heart disease, or even some cancers. If you experience persistent pain, it is wise to contact a physical therapist as soon as possible, as it may mean that the inflammation has become chronic. Traditionally, chronic inflammation has been treated through strict rest and medication. However, a lack of exercise can actually make inflammation worse, as it constricts joints and causes muscles to stiffen. Additionally, medications come with a whole slew of side effects, some of which can be dangerous and/or habit-forming. Luckily, pain and inflammation can be treated in much easier and healthier ways, including diet.
Rebound PT today to schedule a consultation. Why am I experiencing inflammation?
Your immune system can naturally respond to injury, ailment, or other harm through inflammation. If you have an infection, wound, tissue damage, or buildup
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Nutritionists have had patients report great success in turning around their symptoms by adopting an anti-inflammatory diet. Inflammation is your body’s way of trying to heal, which can be accelerated through a nutritional diet that complements the removal of toxins. This includes: 1. Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You'll want to eat up to nine servings per day, and you can substitute fruits for a couple of those servings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies” is key. 2. Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be an extremely rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your maximum limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables! HOWCANNUTRITIONHELPREDUCE MY PAIN & INFLAMMATION?
3. Reducing your grain and dairy intake. In order to strengthen your body’s immune response, you'll want to avoid simple carbs and sugars. Unfortunately, that means no donuts, no pastries, and no white breads. Dairy products should also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best. What else can I do? By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse. • Stress management : If you’re feeling mentally stressed, your body can become physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker! • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation. Schedule your consultation with Rebound PT today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain! Sources: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain https://www.webmd.com/pain- management/ss/slideshow-foods-fight-pain
Call us today (Hillsdale 785-271-5533, South Clinic 785-266-5850) to learn more about how we can help you.
INGREDIENTS HEALTHY RECIPE: MINI FETA & POTATO FRITTATAS
Exercise Essentials Try this simple exercise to relieve back pain.
• 2 ½ tsps coriander seeds • 2 tsps dried minced garlic • 2 tsps dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsps extra-virgin olive oil • 1 medium yellow onion • 1 cup diced potato
• ½ tsp kosher salt, divided • 1 medium zucchini, cut into 1/2-inch-thick slices • 3 cups baby arugula • 8 large eggs • ½ cup heavy cream • ¾ cup crumbled feta cheese
Good stretch if you sit at a computer all day.
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Hold for 20 seconds and repeat as needed.
INSTRUCTIONS Preheat oven to 375 degrees F. Coat six 6-ounce ovenproof ramekins with cooking spray and place on a rimmed baking sheet. Finely grind coriander and garlic in a spice grinder or with a mortar and pestle. Transfer to a bowl and stir in oregano, nutmeg and Aleppo. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add onion, potato, 1/4 tsp salt and 1 tbsp of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 tsp salt and 1 tbsp of the spice blend; cook, stirring often, until lightly browned but still firm, 5 to 6 minutes. Add arugula and stir until wilted, about 2 minutes. Meanwhile, whisk eggs in a large bowl until blended. Whisk in cream and the remaining spice blend. Divide the vegetable mixture and half of the feta among the prepared ramekins. Pour in the egg mixture and top with the remaining feta. Bake until the frittatas are just set in the center, about 25 minutes. Source: http://www.eatingwell.com/recipe/277177/mini-feta-potato-frittatas/
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Patient Success Spotlight
REBOUND IS OPEN FOR BUSINESS AND PROVIDING PATIENTS WITH PHYSICAL THERAPY SERVICES. Physical therapy offices have been designated as “essential businesses” by the Department of Homeland Security due to the critical services they provide. We are following all CDC guidelines for your protection and safety. Our staff is taking extra steps to ensure the cleanliness of the clinic space. We are encouraging patients to stay home if you are not feeling well. Otherwise, we are here and ready to see you for your appointments. WE NOW OFFER TELEHEALTH SERVICES! We recognize that you may not be able to visit our clinic for your physical therapy sessions. Missing one or two sessions can have unintended consequences, requiring a longer recovery period. With Telehealth, you will be able to continue connecting and working with your physical therapist from the comfort of your home. Advantages of Telehealth include flexible scheduling and secure, HIPAA–compliant video appointments via your phone, tablet, or computer! Whether at or away from the clinic, we're always here for you! Call Rebound today to schedule your appointment! We're Open & Operating Normally!
"They let me tailor exercising to my schedule and to my health needs... The new Fit-to-Core class has been a great option for summertime." "I've enjoyed a variety of classes and personal training options. They let me tailor exercising to my schedule and to my health needs. Matt has been especially helpful in designing workouts that let me get maximum effects without overdoing, since I am anemic and have to rest often. This summer, I've enjoyed the new Fit-to-Core class, although I will have to drop it when school starts, but it's been a great option for summertime. I really appreciate the friendly, knowledgeable staff at Rebound!" -J.
Free Workshop! Helping You Help Yourself Workshop
Discover How To Live Pain-Free!
SUGAR UNDERCOVER: "THE SWEET POISON" Presented by Stacy Zeigler, Health Promotions Director Tuesday, September 29th | 6:30PM @ Our Hillsdale Clinic, 5220 SW 17th Street • Do you find yourself feeling tired and depleted of energy by the end of the day? • Do you know the short term and long term signs of sugar addiction? • Do you understand the difference between healthy and unhealthy carbohydrates? Join us for a FREE Workshop to learn: • Learn the science behind sugar addiction. • Learn many foods that contain hidden sugar. • Learn short term and long term issues that result from consuming sugar. • Learn the harmful affects of artificial sweeteners. • • Learn the difference between good carbohydrates and bad carbohydrates. Please call our Hillsdale Clinic (5220 SW 17th Street) at (785) 271-5533 to register today!
At Rebound Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions.
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
3. GET YOUR CUSTOM RECOVERY PROGRAM
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